Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm
Conditioning
3x500 meter row
rest 1 minute between-
rest 1 minute between-
Strength
Power cleans
Work up to about @70%
Then
5x5 rest as needed
want to add some cleans in for fun if you don't want to do this
sub deadstop deadlifts
Work up to about @70%
Then
5x5 rest as needed
want to add some cleans in for fun if you don't want to do this
sub deadstop deadlifts